Want?better?well-being??Try?sleeping?your?way?there.
想變得更好嗎？試著靠改善睡眠來達(dá)成吧。

Healthy?people?know?that?logging?Zs?is?a?vital?part?of?their?wellness?routine,?so?they?prioritize?it?accordingly.?Below?are?a?few?bedtime?tricks?you?can?steal?from?them?so?you?can?wake?up?well-rested?and?ready?to?tackle?the?day.
健康的人知道，了解自己的睡眠是他們健康習(xí)慣的重要一環(huán)，所以他們很重視睡眠。以下是一些你可以從他們那里借鑒的睡眠技巧，在這些技巧幫助下，你可以好好休息然后醒來準(zhǔn)備迎接新的一天。

1.?Shower
沐浴

Body?temperature?is?crucial?in?regulating?sleep,?according?to?sleep?scientists.?Showering?at?night?could?help?aid?in?that?process.?The?warm?water?has?a?powering-down?effect?so-to-speak,?helping?you?feel?relaxed?as?you?crawl?in?between?the?sheets?as?well?as?improve?your?sleep?quality.
據(jù)睡眠科學(xué)家稱，在調(diào)節(jié)睡眠時人的體溫是很重要的。在晚上沐浴對這一進(jìn)程有幫助。溫水有類似于關(guān)閉電源的功能，也就是說，溫水可以幫助讓你在床上感到輕松并改善你的睡眠質(zhì)量。

2.?Meditate
冥想

Calm?your?mind?with?a?few?moments?of?meditation.?The?practice?has?numerous?health?benefits,?including?better?sleep.?Try?reciting?a?few?mantras?before?drifting?off?to?sleep?tonight?and?you'll?reap?the?benefits?tomorrow.
通過一段時間的冥想來平靜你的思緒。這種方法會帶來巨大的健康益處，包括帶來更好的睡眠。在今晚迷迷糊糊入睡前試著背誦幾個禱文，你明天就會有收獲。

3.?Journal
日志

Having?a?hard?time?drifting?off??Write?it?out.?Research?shows?writing?something?that's?stressing?you?out?and?physically?throwing?it?away?can?help?clear?your?mind.?Not?only?that,?journaling?has?numerous?mind-boosting?powers.?Experts?even?recommend?it?as?a?way?to?help?you?sleep.
無法迷迷糊糊睡去？就把這些記錄下來。研究表明，記錄一些讓你感覺有壓力的東西并將它們從你腦海里剔除能幫你理清思緒。不但如此，日志也有推進(jìn)頭腦思考的能力。專家甚至推薦寫日志作為一個幫助入睡的方法。

4.?Drink?water
喝水

Alcohol?isn't?conducive?to?a?good?night's?rest.?While?a?nightcap?may?make?you?drift?off?faster?at?first,?research?shows?it?actually?disrupts?your?sleep?throughout?the?course?of?the?night.?Try?swapping?that?glass?of?wine?for?a?glass?of?water.?You'll?wake?up?hydrated?and?with?a?better?night's?sleep?under?your?belt.
酒精不能幫助你在晚上擁有一個好的休息。盡管睡前的酒或許會幫助你在一開始就有迷迷糊糊想睡覺的感覺，但是調(diào)查表明，實際上喝酒只會紊亂你這一晚的睡眠。試著將那杯酒改成白水，你會在醒來時感到有足夠的水分并且感到自己有一個更好的睡眠。

5.?Brush?those?teeth
刷牙

The?American?Dental?Association?recommends?that?you?brush?your?teeth?twice?a?day.?If?you?don't,?plaque?and?bacteria?can?build?up?pretty?fast,?making?your?breath?foul?and?putting?your?mouth?health?in?jeopardy.
美國牙醫(yī)協(xié)會推薦一天刷牙兩次。如果你不這么做，噬斑和細(xì)菌就會快速滋長，讓你呼吸產(chǎn)生異味并且讓你的口腔健康處于危險之中。

6.?Work?out
鍛煉

Sweat?for?your?sleep.?Not?only?does?moving?your?feet?help?your?health?and?attitude,?research?shows?that?exercise?can?help?you?get?a?better?night's?rest.
睡覺前出點汗。做一些運動不只是對你的健康和態(tài)度有益，研究表明鍛煉可以幫助你在晚上獲得更好的休息。

7.?Ditch?the?devices
放棄一些設(shè)備

Screens?are?a?bedroom?nono.?What?seems?like?a?harmless?bedtime?habit?is?actually?wreaking?havoc?on?your?rest.?Studies?show?the?blue?light?emitted?from?our?phones,?laptops?and?TVs?can?disrupt?our?sleep?cycles.?Even?a?few?minutes?of?scrolling?through?Instagram?may?be?harmful.?If?you?depend?on?your?device?to?wake?you?up,?try?leaving?your?phone?out?of?the?bedroom?and?using?a?regular?alarm?clock?instead.
屏幕是一個臥室的禁忌。一些看似無害的睡前習(xí)慣事實上會對你的睡眠造成危害。研究表明，我們的手機(jī)、筆記本電腦以及電視所釋放出來的藍(lán)光會紊亂我們的睡眠周期。甚至刷幾分鐘的Instagram也可能是有害的。如果你是依靠某些設(shè)備來叫醒你的，那么試著把你的手機(jī)留在臥室外，用一些普通的鬧鐘來代替它。

8.?Eat?smart
飲食合理

Old?tales?have?you?believe?that?eating?before?bed?is?bad?for?you,?but?it's?all?about?how?you?snack.?In?fact,?some?foods?before?bed?may?even?help?regulate?your?blood?sugar?and?prep?you?to?catch?those?Zs.?Got?the?late?night?munchies??Try?nibbling?on?some?kiwi.?Research?suggests?the?fruit?may?help?boost?your?sleep?quality.
]一些過去的說法讓你相信睡前吃東西是不利于睡眠的，但是實際上重點在于你是怎么吃的。在睡覺前吃某些食物甚至可以幫助你調(diào)節(jié)血糖并有助于入睡。來點夜宵？試著吃一些獼猴桃。研究表明水果有可能會幫助你改善睡眠質(zhì)量。

9.?Find?the?best?place?for?Fido.
為你的寵物找到最合適的地方

Experts?stress?that?sleeping?with?your?pet?may?disrupt?your?sleep,?but?emerging?research?shows?that?Fido?or?Fluffy?may?help?your?shuteye.?It?comes?down?to?what?type?of?sleeper?you?are.?If?you?tend?to?wake?up?easily,?it?may?be?best?to?keep?your?furry?friend?out?of?your?way.?The?point?is?to?make?your?bed?a?haven?for?sleep,?whatever?that?may?be.
專家指出和你的寵物一起入睡也許會紊亂睡眠，但是最新的研究表明那些毛絨絨的寵物或許有助于睡眠。不過這要看你的睡眠習(xí)慣了。如果你想自然醒，那么最好遠(yuǎn)離你毛絨絨的寵物。重點是無論你做什么，目的都是要將自己的床作為睡覺的港口.

10.?Crawl?in?at?a?reasonable?hour.
在合理的時間睡覺

The?National?Sleep?Foundation?recommends?getting?seven?to?nine?hours?of?sleep?per?night,?so?what?time?you?hit?the?hay?certainly?matters.?If?you?want?to?get?a?good?night's?rest,?try?going?to?bed?at?a?time?that's?going?to?optimize?your?amount?of?sleep. Ultimately,?prioritizing?those?Zs?doesn't?have?to?be?difficult?--?and?the?benefits?outweigh?the?preparation.?You'll?thank?yourself?in?the?morning.
國家睡眠基金會推薦一天睡七到九個小時，所以你什么時候睡覺肯定是很重要的。如果你想睡個好覺，選擇一個可以優(yōu)化你睡眠的時間上床睡覺。最后，睡個好覺并不困難，而且一夜好眠帶來的利益明顯大于付出的準(zhǔn)備。到了早上你會感謝自己的。

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